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Posted by on in WOD

CrossFit Barbbell Overhead Walking Lunge

Strength

5x12 Barbell OHWL

4x1:30 Minute

Handstand/HS Walk Practice

Workout

For Time:

21 DB Thruster 50/35

400m Run

18 DB Thruster 50/35

400m Run

15 DB Thruster 50/35

400m Run

 

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CrossFit Chris Spealler Back Squat

Strength

5x6 Back Squat

4x15 Barbell Ab Rollout

Workout

For Time:

150 Double Under

15 Back Squat 135/95

100 Double Under

10 Back Squat 135/95

50 Double Under

5 Back Squat 135/95

 

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CrossFit Good Morning Barbell

Strength

6x3 Squat Clean

*Work Up

5x5 Barbell Good Morning

Workout

5 Rd

2 Min Max Effort

Burpee Box Jump 30/24"

1 Min Rest Between Rounds

Core

3 Rd

25 MB GHD Sit Up

10 Side Plank Raise Each Side

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CrossFit Snatch Work

Skill

6x3 Hang Squat Snatch

+ 2 OHS

*Work form then up

4x1 Minute Plank Hold

Workout

3 Rd/Time

5 Strict HSPU

10 Power Snatch 95/65

20 KB Swing 24/20

400m Run

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CrossFit Front Squat

Strength

7x4 Front Squat

*Work Up

5x5 Toes to Bar

Workout

For Time:

60 cal/800m Run

50 Air Squat

40 Sit Up

30 Push Up

20 Pull Up

10 Burpee

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CrossFit Endurance Conditioning

Conditioning

Run 5k for time

Workout

10 Minute AMRAP

1 Push Up

1 Wallball

1 Ring Dip

1 Med Ball Clean

2222,3333,4444...

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CrossFit Box Step Up

Strength

7x3 Push Press

+ 1 Cluster

*Work Up to AHAP

Workout

For Time:

40 Double Under

40 Step Up 24/20"

40 Push Press 95/65

30 30 30, 20 20 20, 10 10 10

 

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CrossFit Over the Bar Burpee

Strength

5x6 Bench Press

4x4 Ring Dip

3x1 Minute Plank Hold

Workout

12 Minute Alternating EMOM

Even: 9 Deadlift 225/155

Odd: Over the Bar Burpee

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CrossFit Kettle Bell Sumo Deadlift High Pull

Skill

15 Minute

Handstand/Handstand

Walk practice

Workout

5 Rd/Time

5 Front Squat 155/115

10 Toes to Bar

15 Air Squat

20 KB SDLHP 24/20

 

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CrossFit Hang Power snatch

Run Form Talk

Barbell Warm Up

Workout

For Time:

800m Run

50 Hang Power Clean 75/55

800m Run

50 Hang Power Sntach 75/55

800m Run

50 OHS 75/55

Core

3 Rd

25 MB GHD Sit Up

15 DB Side Raises

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CrossFit Squat CLean

Conditioning

For Time:

50 Wallball

50' Handstand Walk

200m Run

100' Walking Lunge

400m Run

50' Handstand Walk

800m Run

50 Double Under

Workout

7 Min AMRAP

1 Squat Clean 155/115

2 Clean & Jerk 155/115

3 Over Bar Burpee

4 HSPU

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CrossFit Bear Complex

Strength

5x3 Muscle Up

or 5 Pull Up + 5 Ring Dip

4x16 BB Reverse Lunge

Workout

20 Minute AMRAP

7 Bear Complex

14 GHD Sit Up

21 Double Under

400m Run

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CrossFit Hard

Strength

10 Minute Alternating EMOM

Even: 9 Deadlift

Odd: 9 Toes to Bar

Workout

For Time:

25 OHS 95/65

10 KB Swing 24/16

25 Power Snatch 95/65

20 KB Swing 24/16

25 Push Press 95/65

30 KB Swing 24/16

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CrossFit Hero Otis

Conditioning

5x200m Run

+ 50 Double Under (125 Single)

Workout

"Otis"

15 Minute AMRAP

1 Back Squat 1 1/2 BW

1 Shoulder Press 3/4 BW

1 Deadlift 1 1/2 BW

222, 333, 444...

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CrossFit Burpee Pull Up

Skill

3x5 OHS

3x3 Snatch Balance

3x1 Hang Squat Snatch

Workout

10 Min EMOM

7-5 Burpee Pull Up

Core

3 Rd

1 Min Plank Hold

10 Hanging Sit Up

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CrossFit Burpee Box Jump

 

Conditioning

5x200m Run

+ 100m Walking Lunges

Workout

8 Minute EMOM

5 Back Squat 135/95

5 Burpee Box Jump

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CrossFit Power Clean

Strength

5x5 Deadlift

4x1 Minute Plank Hold

Workout

5 Rd/Time

5 Clean & Jerk 135/95

10 HSPU

20 Double Under

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CrossFit Conditioning

Strength

"Lynne"

5 Rd

Max Rep

Body Weight Bench Press

Unbroken Pull Up

Conditioning

20 Min AMRAP

10 Push Up

20 Sit Up

600m Run/800m Row

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CrossFit Run

Skill

5x2 Squat Snatch

+ 2 OHS

4x20 MB GHD Sit Up

Workout

3 Rd/Time

10 Toes to bar

12 SDLHP 95/65

14 Over the Bar Burpee

16 Push Press 95/65

400m Run

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CrossFit Everyone Loves Thrusters

Strength

7x3 Thruster

*Work up to AHAP

3x12 Floor Sweeper

Workout

For Time:

100 Double Under

50 Cluster 75/55

25 Box Jump 24/20"

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0

Testimonials

Mike Foster
2013-11-24, 18:13
I’d like to thank CrossFit 868 for everything you have done for my wife. I can see her confidence and self-esteem grow every week. She’s proud of her new body and so am I. Ever...
Greg Friend
2013-11-24, 18:11
I have been working out for 10 years. I came to CrossFit 868 in July of 2011 and got hooked. I've never seen results like I did in just 90 days doing CrossFit. I was 207 lbs in a s...
Debra Ytzen
2014-06-29, 23:24
I appreciate the extra time they spend with their beginners. It really helps with the barriers of fear and/or anxiety that come along with being new at something. This is exercise ...
Matt Werner
2013-11-24, 18:10
Great times, Great people, Great workouts....much love to CrossFit 868!

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